Protein powders are a popular dietary supplement, particularly among athletes. After all, attaining so much protein in a single day through the intake of real food is quite difficult. With these different types of proteins, you can consume your daily needs.
The most popular type of protein supplement, namely whey, comes from milk. The relatively fast absorption time makes whey protein desirable among athletes, particularly bodybuilders. Furthermore, whey has plenty of branched-chain amino acids, lactose, as well as vitamins and minerals. Also, it increases protein synthesis, further boosting its count in the body. Lastly, its isolate form is 90 percent protein and only has negligible fat and lactose content.
However, it is not effective at decreasing protein degradation, which means it is only a quick source of protein that does not maintain itself until you consume whey again. Thus, it is best to drink either before or after a workout session. Also, it may speed up your digestion, causing diarrheal side effects.
Casein, which also comes from milk, is another common protein used for shakes. Unlike whey, casein takes longer to digest which means that it slowly releases proteins that decrease degradation. Also, it clots in the stomach, making you feel full and slowing down digestive processes. That way, it would take you long before you have to go to the toilet. Lastly, it also contains animal calcium, which is healthy for your bones and body composition.
One disadvantage of casein is its high lactose content, which may be troublesome for those who are intolerant. Another is that the slow digestion may not suffice as a post-workout protein supplement. Also, casein has high sodium content, which may cause bloating for some users. Thus, casein is more suitable as a mealtime and bedtime supplement, rather than a pre- and post-workout like whey.
Unlike whey and casein, soy protein comes from plants. Perhaps, soy protein shakes are the only major protein sources accessible to vegans. Its main advantage over whey and casein is its high antioxidant properties. Thus, it helps you fight against aging and cell damage. Also, soy protein may lower the risk of cardiovascular diseases and other long-term illness.
However, high soy intake possibly lowers testosterone count and increases estrogen. For males, this may cause hormone imbalance, which is an undesirable condition. Also, some research our body cannot utilize most of the soy protein, unlike animal proteins. Although these claims are not entirely proven and different studies are showing inconsistent results.
Make Your Protein Shake
Instead of plainly mixing protein powder and water or milk, you may opt for shakes. For starters, you may fuse together chocolate protein powder and bananas, giving you a delightful drink with more nutritional content. To make them, you need a blender which is convenient for turning solids into liquids. If you wish to purchase one, you may want to read http://www.smoothiemaker.reviews to ensure that you do not miss out on crucial information.
You may build muscles efficiently by adding protein supplements into your diet. Whey protein is fast-acting but only instantaneous, while casein has a slower, but maintained release. Soy, on the other hand, is a good option for vegans. Lastly, making protein shakes require a blender, but it is worth it since you get more options for flavor and nutrition.